Dumbbell Seated Military-Press with In-Out Leg Raise
Strengthen your upper body and core! This challenging exercise combines a dumbbell press with an in-out leg raise for maximum impact.
The Dumbbell Seated Military-Press with In-Out Leg Raise is a compound exercise that mainly works the shoulders and core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Seated Military-Press with In-Out Leg Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Dumbbell Seated Military-Press with In-Out Leg Raise Variations and Alternatives
How to do the Dumbbell Seated Military-Press with In-Out Leg Raise
Sit on the floor with your legs extended straight out in front of you, holding a dumbbell in each hand at shoulder height, palms facing forward.
Engage your core by tightening your abdominal muscles to maintain balance and stability.
While maintaining good posture with your back straight, exhale and press the dumbbells overhead until your arms are fully extended.
In a controlled manner, inhale and return the dumbbells to the starting position at shoulder height.
Engage your core and lift your legs slightly off the floor, pointing your toes.
Open your legs to form a "V" shape (out), then bring them back together (in) while still hovering above the ground. This completes one rep of the leg raise.
Ensure that your movements are slow and controlled for both the upper body press and the leg raises to maximize muscular tension and stability demand.
Repeat the sequence for the desired number of repetitions, combining the seated military press with the in-out leg raise for each rep.
Keep the weight manageable to maintain proper form throughout the exercise.
Move in a controlled manner to prevent any excess strain on your lower back.
If you feel any discomfort beyond normal muscle exertion, stop the exercise immediately.
Use a mat to provide some cushioning for your tailbone if necessary.
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Dumbbell Seated Military-Press with In-Out Leg Raise FAQs
What muscles does the Dumbbell Seated Military-Press with In-Out Leg Raise work?
The Dumbbell Seated Military-Press with In-Out Leg Raise mainly works the shoulders and core, with help from the quads. The main muscles are the anterior deltoid and rectus abdominis.
What equipment do you need for the Dumbbell Seated Military-Press with In-Out Leg Raise?
None. The Dumbbell Seated Military-Press with In-Out Leg Raise is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Seated Military-Press with In-Out Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Seated Military-Press with In-Out Leg Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated Military-Press with In-Out Leg Raise variations and alternatives?
Similar exercises include the Dumbbell Seated W Press, Dumbbell Sit-Up to Press, Alternating Dumbbell Z-Press and Dumbbell Russian-Twist Military-Press with Flat Leg.
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